After you complete a workout, your body needs energy to refuel. You may not have to eat much extra food if you simply went for a brisk walk around the block, but more vigorous exercise requires recovery in the form of a balanced snack, meal or shake. Ideally, you should down that shake within about 45 minutes of your workout to benefit your body most.
The "Window"
According to Marticia Heaner, MSN fitness and weight-loss expert, a "metabolic window" exists in the 45-minute period immediately following high-intensity exercise. If you eat then, the enzymes that refuel muscles will be at peak levels and will have the highest ability to rebuild tissue. During the window, it's important to eat both protein and carbs so that you can top off the glycogen stores in your body and provide muscle with the protein it needs to recover.
Closing the Window
What if you don't have access to food during the 45 minutes following your workout, or it takes you so long to shower and clean up that you can't have a shake during that time? You'll still be able to help your body refuel with a shake if you drink it more than 45 minutes after working out, but carb replacement and protein repair may not be as effective at that time. If possible, bring a shake to the gym with you or have a sports drink immediately following your workout and then prepare a shake when you do get home.
Carbs vs. Protein
According to Sharon Howard, a registered dietitian writing for ESPN.com, it's more important to consume carbs than protein right after exercise. Howard states that you should make sure to up your carbohydrate and fluid intake in the hour following a workout, but it's fine if you don't get to a major serving of protein until a couple of hours later with a full meal or hefty snack.
Composition
What you put in that protein shake is just as important as when you drink it. Shakes that are full of sugar, cholesterol, saturated fat or sodium may add quite a few calories to your daily total without delivering essential nutrients. According to "Cooking Light" magazine, a shake with a balance of carbs and protein "may enhance muscle recovery and muscle refueling more effectively than carbs alone." Consider combining yogurt and fruit in a smoothie for a post-workout treat. A solid base recipe is 6 oz. nonfat Greek yogurt, a piece of fresh fruit or a handful of berries, a few ice cubes and a drizzle of honey.
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